Comparing Nutrients in 14 ounces Rice crackers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Energy	57% 1651kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	47% 18g	38g per day for Men 19-50 years
Protein	71% 39.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0% 0mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	205% 1437mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice crackers versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice crackers vs Oranges with Peel :

• 14 ounces of Rice crackers have 4.4 times more Vitamin B1, 2 times more Vitamin B2, 11.1 times more Vitamin B3, 4.9 times more Vitamin B5 and 6 times more Vitamin B6 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B9 and more Vitamin C than Rice crackers.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin C
• Both Rice crackers as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Rice crackers vs Oranges with Peel :

• 14 ounces of Rice crackers have 5.3 times more Copper, 11.1 times more Magnesium, 16.5 times more Phosphorus, 1.2 times more Potassium, 36.4 times more Selenium, 116.5 times more Sodium and 20 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Calcium, more Iron and 748.2 times more Water than Rice crackers.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice crackers have 6.6 times more Energy, 16.7 times more Fat, 3.7 times more Omega 3, 36 times more Omega 6, 5.3 times more Carbohydrate and 7.7 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Fiber than Rice crackers.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6